Bigger leaner stronger plus cardio

This plan is designed to build muscle, get lean, and improve cardiovascular capacity and realistic!!. It should be completed within 1hour. Keep the exercises strict form, with a controlled tempo of 2 seconds down and 2 seconds up no additional exercises needed we don’t want to burn out. Outside of the gym, ensure you get the correct amount of sleep and aim for 10,000 steps a day. If you drink keep it minimal and once a week lay off the cigarettes eat clean and portion control. every couple of days treat your self to a 1 snack of your choice.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Barbell)

Incline Bench Press (Barbell)

Dip (Bodyweight)

Tricep Rope Push Down (Cable)

Leg Raise (Captain's Chair)

Abs Crunch (Weighted)

Romanian Deadlift (Barbell)

Bicep Curl (Barbell)

Lat Pulldown

Lat Pulldown (Close Grip)

Sit Up

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Lying Leg Raise

Hanging Leg Raise

Squat (Barbell)

Leg Extension

Calf Raise (Machine)

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